Oh yeah.....

dave lipson is a man.

Nice squats dave

Oooo, front squats... Hate those! But that is why I have to do them. :)

Mike~

dave lipson is an absolute beast!

If CF allows knee wraps and weight belts, I'm going to go much higher on this WOD.

not higher than Dave Lipson :-)

Actually #2 and #5, Dave Lipson is a monster.

Who is this Dave Lipson character?

Neil, you're a stud brother. Nice work.

I knew when I met you at our Level 1 last year that you were a real competitor. Best of luck at the Regionals and the Games!

Now about that hair...

:-)

HEY HQ WHATS THE SONG IN THE BEGINNING OF NEIL MADDOX'S INTERVIEW VIDEO?

THE INDIAN SONG WITHIN THE FIRST 10 SECONDS.

Wow, those are some solid front squats. One word...Strong.

I'm a newbie, sorry! I don't understand the 3-3-3-3-3 business... so 5 reps of 3 and are you supposed to increase the weight each time? Is this not for time?

Thanks!

Oops, sorry, I meant 5 SETS of 3 reps...

Bonnie, the WOD is 5 sets of 3 reps each of Front Squats. Please see the related video of Dave Lipson for a visual guide.

I just watched it. Very helpful for form. I am wondering, though, about the weight. Is there a RX percentage increase for each set?

@Bonnie:

There's no specific rx'd percentage, but use your (estimated probably) back squat/normal squat max as a guide. If you've never done front squats before, go maybe 50-60% of your back squat max, focusing on correct form (depth, back straightness, elbow angle, etc). Then move the weight up if/as you feel comfortable.

It's all about you knowing yourself and your abilities. Keep your core tight, and you'll do great. Good luck!

@Bonnie:

Forgot to mention this: rest 2-3 or 3-5 mins between each set as a rule of thumb. Rest enough to recover but not enough to cool off. This isn't for time, it's for max weight/load so...no rush.

Dave, that was amazing.

Dave=Beast!
My FS sucks, but will be trying to kill it tomorrow! Need a good strength day.

Dave you are not human!! and it looks like you probably coulda gone up a little more too. Great job

Awesome.

Watching that weight drop and the plates not being bumper ... as bad as it COULD have been, it still registered in my head as purely freakin' awesome.

BTW, I love the new format of showing some of CF's top athletes blasting through the WODs. Hope to see this continue.

Phenomenal!

hey all. i'm a crossfitter in PA and was wondering if anyone knows of a site, or if someone create one, that posts local/regional tournaments...other than the MAIN games quals. those of you whom compete know what i mean. I didnt qualify for Regionals but would always invite the competition in the area. just looking to keep my competitive edge..let me know. thanks

What is the song in the Neil Maddox video?

that was robust. nice work, dave!

Its official..Lipson is a monster..orlando, hobart, lipson..best of luck at Regionals/Games gents; represent the Northeast well

Dave, I'm still mad at you for ruining our plan BUT I'm going to let it slide...because you're a freak! BDL!!!!!!!!!!!!!!!! Well done, man!

Dave, nice work. I wish that was my back squat.

Wow Dave you are at the caveman status I wish to achieve one day.

I am debating doing heavy front squats as I have been battling quadricep tendonitis/tendonosis for the past 5 weeks and am slowly starting to be able to do WODs with some intensity after many weeks of ice and stretching. Wish I could have K-Starr as my personal consultant.

Thank you for the support and encouraging remarks. I thought it would be good to dedicate a strong effort to Amanda. She was an amazingly special girl who loved CrossFit.

Every time I go to the gym to do Front Squats, I end up spending most of my time watching the other guys workout.

I'm not real sure why that is.

Wow. Very impressive. Dave is def the real deal.

Well Dave so far so good!!! Better than those comments last week!!! Looks like Big numbers keep little mouths quite!!! I love it!!! Great job BDL!! I love the dynamic drop at the end classic BDL!!!

Thoughts on Crossfit Games scoring....

What if:

The best score in an event gets a "100%" and everyone below gets a relative percentage score.

ie: top lift is 300# = 100%
next best is 280# = 93.33%
last place is 150# = 50%

same thing for all events.

Issues this addresses:

No advantage to sandbagging; if you can outlift the next closest by 50# and increase your lead vs. only besting by 1# and getting the same score

Takes any differential away from previous days having more competitors, thereby skewing the scoring.

Automatically weights events where everyone is relatively close.
For example: Athlete 1 and 2: Day one is a run where the difference is 10 seconds in a 15 minute event between #1 who is 1st and # 2 who is 10th (virtually but not quite the same level of performance) but a 10 point difference.

Day 2 is a 15 minute Metcom #2 is 1st and # 1 is 2nd but the spread is by 5 minutes, currently there is a 1 point score difference, yet the performance difference is huge.

Any thoughts...or not...just an idea

Where's Mikko?

Outstanding lifting Dave.

I'm loving seeing the videos of firebreathers performing the daily WOD in advance. It's inspirational and informative but....where's the champ?

Can we send Sevan or somebody over to Finland to see the Cyborg doing some main site WODs?

Even if he's not doing WODs, surely we can get some footage of him running through knee deep snow with logs on his back to Rocky theme music or something.

we need to se the Champ!

Lauren,

Is this William Barclay the New Testament Scholar?

Wow, Dave Lipson... yet another CF beast to look up to. Awesome, solid work.

True class act Dave...well done bro!

any tips for the bar muscle up, I have been getting closer and closer but can't seem to put it all together

my bumpers dont come in untill tomorrow so i did 3 rounds of 500m run, one round of cindy,with 2 min rest in between. fun wod. 2;30 to 4 mins each round

great WOD. Also I would like to give everyone a heads up on my new box located in the beautiful Potrero Hill district in San Francisco. I called is CrossFit 415 after the area code of S.F. and as a native 415 comes with many nice memories. If your every in S.F you have an open invitation to come in for a WOD. If you live in S.F or know anyone in S.F, come in and spread the word. It's been a long road but well worth it. Still alot of work to do on the gym and website, wish me luck. I love this community and only good has come from it. thx for your time.

Awesome job Dave...way to represent Hybrid

Front squats 3-3-3-3-3
105kgx3,110kgx3,112.5kgx3,115kgx3,116kgxf

Last time my 3rep PR was 100kg so every set today is a PR! Very pleased with my progress! 115kg/253lbs aint massive but its getting there!

m/42/5'6"/145

185
190
195
200
200

m/44/185

225-225-225-235-235

Holy Smokes! That was very, very impressive work Dave. Super form, great depth. A clinic on proper rack position.

Great effort, Brother. Thanks to you and the folks at Hybrid for sharing that.

Neal Maddox is a beast. Love the positive energy from that guy.

Great video.

#39, I don't have a place in my globo gym to set up my rings high enough to do muscle ups, so I am forced to do bar muscle up on the top of the squat rack. The thing that seems to have helped me the most it practicing clapping pullups. Since the bar is fixed and you can't "rip through" like you can with rings, you really have to launch yourself up over the bar to get past the break point. Try some pullups, and at the top pull as hard as you can to get enough air to let go, clap and return your hands to the bar. I found this to be a good progression for bar MUs.

Denver dawg, nice reply to Bonnie. Better than some others we see here. Informitave and encouraging.

135, 155, 175, 185, 215

m/36/5'11/213

135-185-195x2-225(pr)

Dave you are the man! Now get your ass to Vermont and open an affiliate!!! - Greg

225/235/245/255/265x1

Wow, BDL! Great job, and you look so hot doing it. That little blonde mohawk glistening in the bright summer sun looks so delicious. Nice work!!!!

100kg
115kg
120kg
130kg
150kg

in kg:

50
60
70
80
85

m24/6'1"/163 lbs

M/32/180/6'2"

135#
155#
155#
155#
165#

95lbs,115,135,145,165(failed on last 2). 165 is right at 75% of my back squat max.

60/70/80/87.5/92.5kgs

29/6'8"/218

225-235-245-255-265

m/33/5'9"/175

165x3
185x3
205x3
225x2 Fail
225x3 needed spot on the last rep, wrist hurt!!!

m/23/5'11"/190

225/255/245/245/245

not quite Dave status...yet!! muahahaha

Great stuff Dave!!

Thanks for judging me in the chipper @ the NE Sectional - it helped having you in my ear!

Wishing you the best of results @ the regional - see you there!!

155lbs
185
205 (pr)
205
205

Your an animal Dave. Love watching you and Rob push each other. Pretty good. 62 comments and only one show of jealousy.Getting better around here.

35/m/5'10"/187(ish)#

135
165
185
205
215
225 (fail, but I just had to keep going! From 185, that's including 185 all PRs!)

I hate Front Squat but focused on form and power today! Am very happy.

M/20/6'1"/170

205
225
235
245
260

M/29/145lb/5'6"

felt really off today. had a bunch of failed attempts. finished at 205lb for a 3 rep max.

155:185:195:205(F):200

M/37/5'10"/193#

135
155
175
185
190

So close to that 200# front squat!

~Never Quit!

Dave,
You made the FS look way too easy... I'm in awe.
I'm at a loss for words, that was inspiring and amazing.

Zain,
Good luck in the Potrero, I used to live on 20th and Bryant and have many fond memories of it, it's a special place. I wish you the best!!

M 36/5'1"/170

165-175-185-195-205

185# x 5
Any tips for reducing the strain on your wrists or do you just get suck it up and deal with it?

Josiah: 5 rds of 10 pullups 20 pushups 30 squats and 500m run in 24:30

31/m/5'10"/210

185
205
225 (sloppy form)
225
230 spot on the last rep

m/29/5'6'/165

145
185
195
200(PR)
195

m/27/5'8"/145

135 X 3
145 X 3
155 X 3
175 X 1 - Failed on 2nd rep
165 X 3
Went for a 6th set - 170 X 1 Failed on 2nd rep

Very impressive front squatting by Dave. The form was so good, I'm going to watch this again right before the workout. Loved the way he set up to the bar, no apprehension, he just attacked it.

On last week's clean/burpee WOD, our trainer yelled out "Dave Lipson is done now." I think that was when I was halfway through round 2 of the 5, with only 95 lbs to boot. Dave is truly a monster.

M/35/69"/162

155-185-195-205 (1x; 185 2x)-185

Front squat 3-3-3-3-3 reps

105, 125, 145, 155, 165

Had to back off today...tweaked back yesterday..

29/m/170/5'11"

115/135/155/185/205(PR)

155
175
195
205
225(pr)

M/18/5'8/158
185, 205, 215, 225, 235, 235

Then
five rounds for time:
BW back squat 5 reps
500 metre row
5 weighted pullups #25
20 metre over head plate walk #35

24:37

135, 155, 155, 175, 155

185-195-205-210-215 Rx

85
95
105
115
125 (PR)

135x3
155x3
170x3
185x3
200x3

I had to adopt a different grip because for the life of me I could not get my wrists to bend that far back.

then I did yesterdays WOD as rx with jumping and kipping pullups, using the wall for support on the hand stand pushups: 29:51

205 X 3, 205 X 3, 215 X 3, 215 X 3, 215 X 3

35
55
60.5
66
77

M/42/5'11"/180

145-155-175-185-175

135/185/205/225/245
24/m/5'10"/198

Kevin
M/51/5'11"/168

150
160
170
180
190(PR)

Carole
F/51/5'6"/133

Did yesterday's 30/40/50/60/70 WOD

16:19, with hspu to a 3" pad, 1 pood kettlebell.

2nd time doing front squats, big improvements

175
195
205
205
210 PR

PR was 185

175-185-185-195-205

10# below PR. PR next time.

M/26/6'/215

155
175
195
225
245

f/40/173/5'11"

front squats 5 sets of 3 reps

135-145-155-165-175

Dave is part Terminator.

Front squat 3-3-3-3-3 reps

155/175/185/195/205*PR

135
185
195
200
200

m/32/183/5'10"

M/23/6'2/160

115
135
155
165x1
165x1

65/85/105/145/165/ 2 attempts @ 185

It's a mental thing! I did 185 back in Feb 26 for the max lift. My form this time sucked!

M/53/6'0"/212

"Illegitimi non Carborundum!"

120 x3x5. Recovering from tendonitis. Pain free!!

#93- awesome weights! I'm right there with you.

123-143-163-173(PR)-188(PR)

Watched Dave's video a few times for some inspiration with the rack position. Definitely getting more comfortable with the heavy weight on my collar.

CFWU x3

185
185
185
185
195 PR

Worked on getting as low as possible. Felt good.

Okay, after lurking on crossfit and observing the community for about 3 weeks daves vid convinced me to finally try front squats. Ive been working out for about 4 years but theres something about this community thats got me coming back to pick up workout ideas. I cant wait to try some of the harder wods ive been reading about.
95 x 5
135 x 5
155 x 5
185 x 5
200 x 3
This was really a gauging workout since I didnt know my max/limits for frontsquats. Cant wait til tommorows challenge.

CFWUx3
-pullups were hell, my hands are cut to ribbons
-no skills today, had to get back in time for an appointment

155x3
165x3
175x3 (pr)
185x3 (pr)
190x1f

Might've been able to get one more rep from 190 if I had a spotter.

CARDIO BLAST
1hr elliptical
heart rate ~130
638cal
5.57mil

RX'ed

135x3
185x3
225x3
235x3
245x2(F1)

Sprained my ankle (grade 2) a week ago, and I was wondering if anyone knew how long the rehab takes? There is still some swelling and bruising all the way to my toes but my range of motion is getting pretty good. It also does not hurt to walk all day on it. Would it be OK to get back into it once the swelling/brusing is gone? Any ideas would be greatly appreciated.

2010-04-28:135 - 214 (135X10). Singles Box Jump: 39” to 44.5”pr.
2009-11-30:135 - 210 (135X10)
2009-09-15:135 - 195
2009-06-23:135 - 190
2009-05-04:135 - 185

Maxed out at 275#

That's heavy . He's fing strong. Did anyone teach him how to do burpees yet?

That's heavy . He's fing strong. Did anyone teach him how to do burpees yet?

F/5'4"/135/35
20 min stairs
row 1 1/4 mi
95x3
105x3
115x3
125x3
125x3
run 1 mile
great workout, next time go heavier. Form is getting way better. Thanks all

M/44/180

Rx'd 185-205-225(f)-225(1,f)-205-205
Weak, legs are jello today.

135
155
175
195
205

95
105
110
125
135 (PR):)

Front squat 3-3-3-3-3 reps

165 to 225lbs

235 only for 2 reps. It was heavy today.

Old PR 225 for 3 reps.

Progression up to 185#. Painful shoulders while holding bar is the limiting factor

PM Workout 7mi Run

135x3
155x3
175x3
185x3(PR)
195x1
185x3

Form still not where I need it.A work in progress

Nicely done Dave Lipson~go Northeast!

Started with 400m sprints/2 minute rest between rounds outside early AM

CFWUx3
145x3
155x3
165x3
170x3 PR
175x3 PR

Was watched like a hawk to be sure I had proper depth.

Congrats on your PR Kevin and way to grind Carole!

M/26/5'7"/170lbs

75kg
85kg
95kg
100kg (PR) (previous 1 rep max)
105kg (failed)

145,155,165,175,185lbs +5lbs

90-100-100-100-120kg. M/29/178cm/82kg

185x3x5

As R'xed

95
115
135
155
165

225
245
265
275
285(PR)

Nice.... Dave you are awesome!!

225
235
245
255
265

32/F

85-95-110-125-135 (PR by a lot-start heavier next time)

110, 120, 130, 140, 150

Man, days of confronting one's weaknesses like this are humbling, especially after seeing Dave go through 416 like nobody's business.

Congrats on the PR Kevin, and nice work Carole.

185
195
205
215
225(2)(PR) Fail

Need to gain more flexibility in wrists.

anyone no the music at the start of neals video???

34/M/6'00/194

3x185
3x205
2x220f@3
3x215 (3RM pr)
0x220f

m 5'11 /182

185-205-225-245-250

got to 250 had to bail at the bottom of 3rd rep

Made up yesterdays wod…
30 HSPU
40 pull ups, toes asst
50 KBS, 35#
60 sit ups
70 Burpees
= 18:17

Holy smokes I feel beat up today from yesterday’s thrusters/ pull ups. I am sore all over.
Erin

M/24/6'1"/180

135-185-185-205-215

23/m/6'0/191

185-195-205-225(PR)-245 (fail)

Had some overzealous spotters on the 245# reps, but I don't think I would've gotten the 3x anyway. Back a little sore for some reason, so I'm semi content with this effort.

Today - 115 135 135 135 135

Prior - 115 135 155 155 155 (1x on last set). Legs fried from 150 WBs yesterday.

Prior - 135 135 155 155 155

154-198-220-242(1 rep)-220

m/23/5'8"/180

ouch

43/m/200

205-205-205-205-205

Humbled by Lipson's form and effort. Nice work Dave.

34/m/5'6"/155

135
155
175
185
200

205
225
235
235
235

PR is 255 so working at 92% of max effort isn't too bad.

Then did hang snatch+3 OHS 95, 115
and Clean + 3 Split Jerk 135, 135

As Rx'ed
185
195
205
215 (broken set)
185

205
225
245
245
245

205 all, Harry tried to keep my down today

155-165-155-135-135

I must sit back, keep my back straight, and keep the weight on my hips!

Yes I can go heavier, but form suffers.

Kelli's back in.

New pr! 154 x3 on last set..
Bw 149...and getting better all the time!
I also think flexibility in shoulders has increased, less discomfort in wrists if I kept my elbows up...

as rx'd: 185, 195, 205, 215, 225

does everyone do the common warmup listed in FAQs, I seen on some affiliates sites where they prescribe a warm up also, and some of these warms up have been awesome.

Vincent 75-80-83-86-89-90F(only 2 reps) BW72kg

m/165

195
215 PR
225 f
220 f
205

135/155/165/175/185

No racks so limited on weight, did x5

155,155,165,165,165

135, 155, 165, 175(2), 175(2)

185
205
225
205
215

Subbed BS for FS, on a smith machine:
245 x 3
265 x 2,F
255 x 3
265 x 2,F
260 x 2,F
Left Leg 1 Legged Squats:
body weight x 5
body weight x 5
body weight x 5

I really need a coach for the FS. If my wrists aren't in severe pain (with only 45 lbs) than my back is in severe pain. I can't seem to get my elbows up unless my arms are angled a lot. I feel out of proportion for this lift. I need help badly. Instead I will just stick to BS until then.

Front squat x 3:

165lb
180lb
190lb
200lb
210lb
215lb (15lb pr - last 2 reps were the only ones I started to get a hitch)

D & W @ home
D
155
155
175
175
185(2, grip slipped)
(PR 197 for 3, 202 for 1)
feeling weak, not sure if it's from yesterday's Burpeefest

W
111
131
141
146
151 X 2
141

Wow! Dave Lipson is strong, how much does he weigh?

First time using the clean grip, it felt a lot more comfortable than I thought it would

135#
185#
205#
225#
245#

I'd never done heavy front squats before, so I guess I'll consider the 245# a PR!

m/23/194/6'2
Recovering from nasty shoulder sep, had trouble with bar pressing on bone.
135
175
195
205 (1 rep, then fail)
175
finished with 95lb cleans to work on form

m/47/177
165lb
185
205
225
240

First time trying to go heavy with front squats, took a while to get used to, But i Finally got it.
135
155
165
170
175

Could have gone higher, but i was focusing on form.
I'm starting Crossfit Strength Bias this week anyways, so this fits right in.

75
85
95
105
110(PR)

34 yom 225 bwt

burgener warmup

wod
215x3/235x3/245x3/255x3/265x2failed on third rep/275x1

felt strong enough in the legs but have issues keeping the rack position and my elbows up.

M/34/5'7/175

205x3
205x3
215x3
215x3
225x3

Left my book in my CHU. Think I hit a PR.

Feel good on these not overdoing the weight. Last time I did 205 and felt like I was going to have a hernia.

Bar warmup x 10 then 3 @ 135 then 3 @ 155

185
190
185
185
185

CFWU

17 LAPS= 1 Mile

4 laps frontward, 4 backward
30 sec rest
3 front, 3 back
20 sec rest
2 front, 2 back
10 sec rest
1 front, 1 back

Front squat 3 3 3 3 3

135
185
225
245
275

3rd week of crossfit, got a great group though

185x3
205x3
215x3
225x3
235(f)

m/26/70"/208

M/26/71"/197

core strength warmup (times 2 - teaching)

45*5
115*5

145*3
165*3
170*3
175*3
180*3

Sidelined with an supraspinatus tendon injury of my right shoulder
Physical therapy then
Front squats arms crossed using stingray
135 x 3 reps every minute for 10 rounds
m/52/218

38/M/5’10/194

3X135
3x175
3X185 (previous PR)
3X195
3x200 (PR)

M/31/6'3"/200

185/205/215/225(F)/205

WEAK!

Then did the following couplet for three rounds:
10x135 C&J, 10xBurpees
7:35

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Front squat 45lbs x 5-5 65lbs x 5 95lbs x 5 115lbs x 3 135lbs x 3-3

Front squat
165lbs x 3
175lbs x 3
185lbs x 3
195lbs x 3
215lbs x 3 PR
3 minutes rest per set
Foam roll after
Compared to 091130: + 5lbs each set

power cleaned all warm up sets
then
102kg (power cleaned)
104
105
107 (pr)
109

185, 195, 205, 215, 225x2

100427 for Amanda

17:31 Rx'ed

Had to battle through this one in loafers because the gym I was at for whatever reason has banned vibrams and bare foot lifting.

1. 3x135
2. 3x225
3. 2x245
4. 3x235
5. 2x245

Going to try this one again next week when I get home and have all my gear.

As Rx'd: 135/155/165/165/135

M/26/160

People with pain in the rack position:

1) Your wrists should not be in pain, they should not be taking any of the load. The bar sits on a shelf on your front deltoid (shoulder) muscles. The bar should be against your throat but not completley choking you. It should not be resting on bone.

2) If you have flexibility issues, 99% chance it's in your shoulders, not your wrists or triceps. Stretch/warm-up your shoulders really well with dislocates, scap push-ups, wall-slides etc. Do not grip the bar with your fingers, "babysit" the bar with the tips of a few fingers only (watch Dave in the video). DRIVE your elbows up as high as possible.

3) Sit straight down in a front squat. Do not sit back. Your knees WILL travel past your toes, this is fine because your weight will be staying on your heels (so there is no loading on your knees). If you sit back, your torso must incline forward, which will put the load on your wrists or make you lose the barbell.

M/23/163

105
105
115
125
125

M/23/163

105
115
115
125
125

155
170
185 (pr)
195 (pr)
205 (pr)

Today I was heavily inspired by Dave Lipson's wod dedicated to Amanda Miller. Beautiful.

Thank you Lauren, Coach, Tony, and the rest of the HQ staff for all you do!

Have a great Rest Day All!

m/27/145
90
90
90
100
110

I'm still trying to get gear together. I used a 60# bucket of sand with dumbells tied to the top to make up the rest of the weight and hugged it while doing the squats. That's awkward.

Sick, but still did it...

135, 155, 165, 165, 165

Felt great! a couple months ago my max front squat was 240 and i've never tried for a 3rm

95
185
225
245
255

I had a lot of fun with this one: 135x3, 225x1, 185x3, 205x3, 223x3, 245x did my best and 135x8. I then did some skill work while snatching. I also found a weighted vest in my gym and had some fun :)

185
195
205
215
225

39M/5'10"/170#

W/U: jump rope, 100 single-unders; front squat, 3x10 at 45-95-135#.

As Rx: 225-245-265-270(x1)-265#(x1).

C/D: 8 mobility drills.

New 3RM at 265 by 10#. Unfortunately, I couldn't repeat it. Nevertheless, the set felt great. All reps well below parallel.

M/30/5'9"/200

After an hour of racquetball
185, 225, 205, 205, 225

185
195
205
210 (pr from 205 in March)
195 (fully taxed from 210, so brought it back a little)

I'm still not sure if this is the best method, the other option would have been to do 210 again and fail on first or second attempt.....

Would that be better?

F/24/145/5'8"

65
75
85
95
95

I am wondering if I could have done higher weight, I just didn't want to pull something and look stupid in front of everyone... ah, pride.

This is my 5th WOD (total and in a row), and I've gained 7 pounds! Is that normal? or healthy? Did anyone else gain a lot when they started Crossfit? I don't feel or look "fatter."

Front squat 3-3-3-3-3 reps

60kg, 60kg, 60kg, 61kg(pr), 62.5kg(pr), 65kg(f)

PR for 3, no happy dance, forgot. Chasing my tail again. Really need to talk less and do more training just too many distractions.

Well done Pedro on the pb, easy, "put some weight on" bet you wish you had you camera!!

Good Fun

M/20/5'8"/156

185lbs
205lbs
225lbs
235lbs (pr)
240lbs (pr)

only did about 2 and a half on the 240 cuz I knew I would fail on the last one if I went down fully and the gym says I'm not allowed to bang weights

26/m/5'11"/215ish
255-265-275-285-300

got up to 215 lbs

205 225 245 230 225. PR is 255 for 3, really sore today from last 2 workouts.

Peaked at 23583; 245 nogo today. Made up pu/run/hspu WOD

185 all five sets.

Front Squats 3-3-3-3-3

F/46y/62"/140# JULIA
80x3
85x3
90x1.5 PR
85x3
85x3

M/41y/68"/155# GEORGE
165x3
170x3
175x1.5 PR
170x1.5
170x3

We both came short of our PRs because this time we used the medicine ball to check our depth. Much harder deep!

135,155,165,175,185

Made it to 205, 3 rep pr and then got 1 at 215, also a pr.

I suck at this lift...hands down my worst lift. I have to start working these in.

205
205
210
210
215

Tried to do some squat cleans at the end but was smoked. Maybe I'll be skipping the rest day to punish myself.

NEVER QUIT!

Great strength on the front squats! I do have to be a little picky on the form; however, as your knees were being put in a compromised position and I could see your body weight coming onto your toes. Always keep weight on the heels and sit the hips back. I know it is difficult with a front squat, but that is what makes the movement so special.

225
250
275
300
315(pr)

m/36/187

first front squat WOD

45#
85#
105#
120#
135# (PR)

couldn't do it without CFG and SP!

age 20 bw 170

225/235/245/255/265(1x)/failed attempted single at 275

pr

WOD Front squat 3-3-3-3-3

95kg-96kg-97.5kg-98.5kg-100kg

(all above 95kg,p.b's for 3's)then got p.b. for 1 @ 102.5kg.after d/l's. and it went sooo quiet !
well done wi the f/s Elaine, you fought for them and didnae gie up !

185/195/205/215/225

Felt pretty good...really concentrated on trying to have good form.

135/155/165/175/185(PR)

135
165
185
185
185
Opted for form over increased weight due to slight back pain today. Keep rounding out at the bottom of the front and overhead squat.

Big Pete

185
195
205
215
185

Baby Face Harry

185 on all

bw-199

Front Squat
3x155
3x175
3x195
3x205 pr
2x205

26/m/5'11"/175
135-155-185-225-245-275(1)-275(f)
struggling with form today
265 was previous PR

245-275pr-225-225-225

first time I ever saw stars on front squats...get some...

3 mile run
21:45
then
WOD
155# all reps
then
20 K's to E's

Chipper from yesterday, details there.

14:21, PR by 1:14

225, 235, 245, 255, 1 rep at 265, then 225
m/165 lb/69"

185-205-225-245-255
Wrists are killing me.

175-175-185-185-185
PB, warmed up @ my previous 5 rep max.
AWESOME!!!

205-215-235-245-255

wrist started hurting half way through (on 235), switched to zercher squats

135 145 150 155 160

then practiced some HSPU's

37/m/190/6'

185, 185, 195, 200, 205-1-1-1 (maybe mental here but I had to break the set up)

Rowed 1000m
CFWU

m/42/5'11"/195

wu
row 500

Front Squat warmup (pounds)
45, 67, 89, 111, 122, 133

Front Squat x3 (pounds)
144, 155, 166, 171 (pr), 177 (pr)

Previous PR was 166. As a bonus, video showed no depth issues except last set which was borderline, but still parallel.

185, 195, 200, 205, 210

M/26/158/5'11"

Whoaa! Front squats are hard on the wrist. First time so I went with some light weights.

bar through 95#

I was feeling more confident at the end but my wrists were definitely hurting and I was not sure if that is normal.

I should have done some more homework before doing this workout

grambo, thanks for the tips on the pain in the wrists and arms. This killed me today. My mechanics are terrible and need lots of work. Wrists and fingers tore me up. I'm used to driving up lots of weight on back squats. Ashamed to reveal what I struggled with today....

M 35/132/5'7"

135-155-155-155-175

135-155-175-185(2)-185(PR)-195(f)

then bw=195 bench press (PR)

w/u x 3
185 195 205 215 225
I felt I could go alot heavier but I have problems with wrist pain and bar positioning on this lift. Read some good tips in posts so I will practice.

225
245
255
265
275

First time testing my 3RM so its a PR I guess. 1RM PR is 315

M/19/140/5'7"

135
155
175 (2)
175
180(F)

Sub'd the WOD. Worked out at an Average Joe's that is too bland to have a squat rack. Had to sub WOD on a Smith machine--horrible period. Each set 3 reps and compensated for the 15# advantage.

1 front 225. bad ROM. had to shift to back squats.
2 back 385
3 back 385
4 back 405
5 back 405

Was there a better sub that I could have done? Thanks.

155, 175, 185, 195, 205

145-150-155-160-165

m22/5'7"/165lb

185-205-215-225-245

225-235-245-255-255

165,185,205,225,255
video's on here are priceless. I looked at Dave's hand position and it helped me tremendously.
m/33/145/5'4"

1st workout in awhile, started easy:
110, 130, 150, 170, 200

155x3 165x3x4 last rep a bit shallow

35yom / 208lbs

Front Squat 3-3-3-3-3

155
155
165
180
190 (PR)

Not too bad for my second workout of the day. Form has improved, and I am getting more comfortable allowing my body to do what comes naturally while holding weight. A good showing, plus a new PR.

115-125-135-140-145

m/26/140/5'11"
185-190-195-200-205

m.24.5'11".169#

85# 115# 125# 125# 125#

first ever w.o.d.

CFWU

225-315-335-365x2

Finished with L-sit practice on parallettes.

M/34/70/210

great wod
i'm hooked!
no rest day tomorrow!

f/32/5'3/140

M/49/6'3"/195

185
190
195
200
205 (F)

305x5

great wod
i'm hooked!
no rest day tomorrow!

f/32/5'3/140

M/25/158#/5'7"

Didn't do the WOD today. Instead I did:

5 RFT:
Bear Complex x 7 "Reps" (2 minute rest between rounds)

round 1-2: 135#
round 3-5: 115#

Time without rest: 19:13

M/45/6'1"/190

185/235/255/270f/235

155-175-195-215(old pr)-235x2(f1)

well at least I know my pr is in between 215 and 235 and my 1rm must be better than the 225 I posted awhile back did an extra rep of 215 and am now thinking that I should have done 225

m/20/5'11"/175

185-225-245-255-255

weak today

Wife in labor! Gonna have to skip this WOD.

225
240(PR)
250(PR)
260(PR)
275(1RM PR)

225 - 235 - 245 - 255 - 260

135
185
205
225
205

5 x 185 sets
Same as previous post...5 sets x 185. PM, garage.
Last time:
185
195
205
215
225x2
Previous 205

Had difficulty with this one - again, couldn't max out with the weights and the exercise was really awkward on my hands/wrists. Just working on form.

All sets at 60lbs.

155,175,185,185,185

F, 31yrs, 5'9", 213lbs
95-95-95-95-95 Could have done more

F, 34 yrs, 5'5", 162 lbs
75-75-75-75-95 Should have gone up continuously

30/M/143/ 5'10

185,185,185,185,185

SANTI

Chuckles #200

How exactly does one sit back with the hips in a front squat without inclining their torso and losing the barbell forward? The hips must be as close to midline as possible to allow for an erect torso (same as the snatch). You want to sit down.

Yes, the weight stays on your heels, but in a max effort front squat/clean, some weight might get on the mid foot. If weight gets truly on the toes the lift will be lost.

90kg-90kg-95kg-100kg-90kg

Could have gone heavier on the last set, but still all higher than previous 5x3 & greater depth.

165, 170, 175, 190, 200 (pr)

145/150/155/167.5/170 (PR)

135-185-205-235-255

135wu-155-175-185-185-195. Very excited by this one, like Dan at USMA, my worst lift, by far. Former 1 RM PR was 155. Shattered that today and felt great. Last set was a challenge and right where it needed to be for weight. May have failed with 196, even.

Cheers from Thailand. Here's to another day of "no civil war."

120x3x5

205
255
305
325
345

120
125
135
135
135

24/M/214/6'3

90 lbs x 1
110lbs x 4

Having trouble with balancing as I go down? Could this be a flexibility issue? Poor technique? Any visualization practices, training or stretches ppl can recommend?

95
115
135
155
165

175, 175, 195, 205, 215

185/205/225/245/255(1 rep)

m/25/175/5'8"

115
135
155
175
195

185
205
225
245
255

m/44/5'10/223

Previous powerlifter with a good back squat, over 650 lbs, so I thought I would be able to push some good weight.....big surprise. Crossfitting now for 6 weeks and this movement really stresses the wrists. Hopefully next time I will see increase weight. I also didn't really feel the weight sitting on my chest and felt like I held it in the palm of my hands. Not sure if that is short arms or bad form.

225x3
245x3
265x3
275x1
255x3
275x3

cfwu x 3
BACK SQUAT
135
225
235
245 x1
225
215 (x3)
185 (X5)
145 (X8)

F/34/5'3"/108 75 95 105 105 110 110 on smith machine

185, 195, 200, 205, 205

225/185/185/185/185

These things seriously perturb my wrists - legs are definitely not the issue.

Did Cindy as well to atone for my crappy WoD performance - 24 rounds, then rock climbing.

135 145 155 165 175
112 125 135 145 145 previous

My grip on the bar still sucks with these...my wrists just dont bend back like that so I end up resting the bar across my shoulders/upper chest and holding it up across my palms

185lbs
205lbs
215lbs
225lbs
235lbs, failed on 2nd rep
205lbs

225lbs x 3 04/28/2010
215lbs x 3 12/01/2009
220lbs x 3 09/15/2009
225lbs x 3 06/23/2009
215lbs x 3 05/04/2009
215lbs x 3 03/25/2009
205lbs x 3 02/22/2009
185lbs x 5 01/08/2009

Warmup: 3x15, PU/Burpees

FS: 135/135/135/155/155

165,175,185,195,205

My first time doing weighted front squat so I was going up by 10 each time from ~125#. I didn't quite hit my max at 205 but I was getting tired from all the reps at that point.

Did benchpress as well
1x 225
18x 135
211x 35

New PR!! #185!!beat my last PR by 30lbs!! I love the improvement!! Keep getting Stronger!

185
225
225
245
250 not all way down on 3rd rep. (f)

185-225-245-265(PR)-245

in kgs

80,85(2+f),82.5,82.5(2+f),82.5(2+f)

new pr 82.5. Old pr was 80.

225-245-255-265F-265F
M/33/175

135
155
195(PR)
205(PR)
195

-205 was a little shaky on the last rep, but made it count.

M/49/6'/180
75
95
115
135
145
160
160
170

ran 1.5 mile

up to 145# 3 sets.

205
225
245
255 (PR)
225

255 felt okay, but didn't want to push it with the knee this close to the triathlon (Sunday).

Followed this up with a short swim (first time in the pool!), about 600m in total, but with lots of breaks. Mostly just getting used to the goggles, practicing form, trying to find a stroke rate that is sustainable. Threw in a couple of sprints, just to see how they felt.

Last WOD for me in April...#72 of 200 as rx'd in 2010 so far.

145

CFWU x 3

As Rx'd

#115 Warm up

#115
#125
#135
#145
#155

Good deep squat on all sets +10 over last time.
Did Ring dips and HSPUs between sets

Done 4/29:

As rx'd 185-195-205-215-225.

Buy in: 3 rounds max reps double unders, 10 ghd situps, 10 BE, 10 pushups. Pec muscle that I hurt skiing is feeling better.

Cash out: 35 minute spin on stationary bike.

155, 175, 185, 185, 185

cfwu x 1

bar only practice x 20
#135 warmup
#185
#195
#205
#215(pr)
#225(fail 2rd rep)
#225(pr)

M/41/180

155
175
185
195 (PR)

Stopped after four rounds. Just wasn't feeling it, but me and the chicken legs feel pretty good about the PR. A few hundred more pounds and I'll be right up there with the fire-breathers.

More better faster

love how his first set was 330 Pr'd today @ 315

Rx'd
3 x 225
3 x 245
3 x 265
3 x 275 (pr)
3 x 285 (pr)

As rx'd:
Dave and Kevin:140,180, 230, 280,300(pr)

One round of the crossfit warm-up
As Rx'd:

3 x 155
3 x 175
3 x 175
3 x 185
3 x 195

The last two sets saw my form start to suffer. Especially on the last one, I noticed I was really pulling forward, my elbows weren't up as high and I'm guessing that my back was rounding slightly.
Also practiced some HSPU using a TRX band to stabilize my feet overhead.

7th workout back! (Did this one on TH 4/29/10)

125-135-145-155-165

CFWU

165, 185, 185, 185, 185

205,265,295,315,335pr

pretty shaky lasr set

33/m/165

185,185,185,185,205

m/42/72/183

modified cfwu x 3
5x3bs
as rx'd 135,155,155,165,165

255
260
260
265(PR)
265(failed 3rd rep)

185
195
205
215
225(f) did 2

21/m/155/5'8

245lbs x 3 max (255 best pre-hernia)

155
175
195
155
155

male, 37 y/o, 149#, 68"

WOD
150, 165, 185, 195, 205

185/205/215/225/235

135-145-155-165-175

m/30/6'/165

120, 140, 160, 180, 170

had to clean everything up first. pretty sure 180 is close to 3rep max pr.

Front squat 3-3-3-3-3 reps
Previous: 135-157-179-191-197
Today: 185-195-205-205-210 PR!

Today is Thursday, April 29, 2010

April 28, 2010
Wednesday 100428

Front squat 3-3-3-3-3 reps

Post loads to comments.

I took yesterday off because I had a Olympic lifting session today but the teacher got busy and rescheduled me for tomorrow so oh well...

At the beginning I practiced on trying to get underneath the bar in the cleans. I started to get the hang of it and got a 155# hang squat clean! It's alot more easier using your legs and trying to get underneath the bar with no arming instead of power cleaning it all the time and using your arms...

anyways, with the front squats... (wasn't really my day for front squats but oh well)

185/205/225/205/205

I also have been noticing that I've been getting good at front levers even though I never practice them. My back is still an issue. I've been getting better at the wall crawls though and my leg flexibility is improving. I just gotta keep on at it...

"PROPS TO THA FRAT!!!"

Franiel

m/24/5'11"/165

150x3
175x3
205x3
220x3
240x3

42/m/176cm/73kg

70-80-90-95(PR)-95 kg

55 consecutive double unders (PR)

m/26/5'10"/187

135x10 (felt fine, kept going)
155x3
185x3
195x3
225x3

F/39/5'6"/160

55
85
105
105
105

155
175
195
215
225(PR 220 last)

135
155
175 (fail #3)
155
135

m/41/5'7/150

205 x3
205 x3
205 x3
215 x3
215 x3

Previous 1RM 215. Progress!
Then did today's WOD. Details there.

Front squat 3-3-3-3-3 reps

135-140-145-150-155

Right knee sore from tuck jumps and back squats from previous WODs.

Compare to 091109

155-155-160-165-175

145
155
175
185
195

no rack - all cleaned up

varied:

(135 x 3)x5 perfected form especially at the bottom

185x3; 185x3; 205x3 maintained form throughout. Good day.

225
245
245
245
255

135/155/175/195/205

Did this workout on Wednesday but didn't get it posted until now...

m/37/135/5'5"

175
185
195
205
215

111, 177, 197, 207(PR)
Did after WOD with 70 burpees

23 / M / 5'9" / 135lbs

155-160-165-170-175

I almost skipped this because I hurt my back a bit doing back squats a few days ago, but I did a couple rounds of the CFWU and felt fine to do go ahead with the WOD. The magic IS in the movements, like they say.

205
205
185
185
185

Made this a strength day

135# forward sled drags to 60yd x4, 45sec rest between sets
5:00 rest
8x2 Front Box Squats @ 90% (225#), 1:00 rest between sets
5:00 rest
8x2 Bench Press @ 82% (205#), 1:00 rest between sets
3:00 rest
then 4 more sled drags

Everything felt really good here and i had a lot of fun with it. I should be able to up the weight of both the FS and BP by 10# each next time.

M/50/151/1-1-06

135
145
155
165
175 (PR is 190)

High Rep Back Squats

1 x 20 x 135# (PR is 145)

Core felt good. Might be time to re-engage CFSB, layer on MP WOD's!

95
135
145
165
185

M/ 36/ 132 lbs/ 5'-6"
warm-up with lots of D.U.s and bugener warmup
95 lbs x 10
115 lbs x 6
135 lbs x 6
165 lbs x 3
175 lbs x 3
185 lbs x 3
200 lbs x 3
205 lbs x 2 (fail on 3rd.. collapsed my shoulders).. (lack of concentration and mental focus)
did a bunch of D.U.s and then some snatch drills after the WOD.

Got up to 215lbs.

195
205
210
225 (pr)
225

37yoM/188#

M/45/165
135-145-155-165(pr)-175(pr)

CFWU x 3

Front Squat

1. 185
2. 200
3. 200
4. 205
5. 225

PR, could have went heavier.

M/40/6'1"/250

24/m/170lbs/70"

225
225
225fail
205
205
215

185,205,215,225,215

Front squat

205x3
255x1
225x4
225x4
225x4
225x4
205x6

try 220 for 5x5 next time

as rx'd

185 x 3
195 x 3
205 x 3
215 x 3
225 x 3

230(pr)

@ the sweatbox
As Rx'd

did fronts squats with
20 lb vest on:

135x3
155x3
175x3
185x1
185x1

As Rx'd.
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3 (new PR)

Old PR = 195 x 3 on 091130

"Mrs. Miyagi"
95 x 3
105 x 3
115 x 3
120 x 2
115 x 3

49/m/190

As Rx'd. 205/215/225/230/230

155,175,185,195,205

135
155
185
185
185

145
155
165
175
185

65-80-95-110-125

185-225-245-265-285

Drew: m/41/155/5'10"
155x3
165x1
155x3
155x3
160x2

Colt: m/16/130/5'8"
75x3
85x3
95x3
105x3
115x2

As RX'd

111-133-153-163-170

C-
145

185 - 225 - 245(1f) - 225 - 225

185, 205, 215, 225, 235

135x3, 185x3, 185x3, 195x3, 205x3, 215x3

squatted to medball on last 2 rounds; felt great

M/31/5'9/175

135
185
195
205
215

Had to clean the first three sets until a rack was open at my tiny (CrossFit unfriendly) gym.

95
115
125
135
145 - PR (I know, I know. Weak. haha)

This is an improvement. My form was the best it has been to date. Good WOD.

Cross FIt Warmup followed by WOD as Rx'd

Warmup with bar x 5
1. 198
2. 220
3. 242
4. 264
5. 253
warmdown with 154 x 10

I think my 264 was not all the way to parallel. Perhaps an inch off.

185
205
225
245
265
275 (f)
210/M/6'/24

185, 205, 225, 245, 265

Funny coincidence: It appears the guy who posted before did the exact same weights. Next time I'll have to try 275 too!

M/25/5'11''/195

185, 205, 225, 230x2, 205

CFWU
135/5 wu
170/3; 180/3; 190/3; 200/3; 210/3
M/49/197#/72"

195
205
205
195
195

rough day

31/m/71"/175#/Gold's Gym, Killeen, TX

CFWU x3
225
230
240
245
250 failed (x2)

Previously:
185, 225, 255, 260 x1(fail), 225

135, 185, 195, 205, 215

m/36/5'9/176
CFWU-3. Reg. Superman. No Burgener. DU.
185,195,210,220,230-1,225-2 - Rounded back on this set.
11/30/09: 185,195,210,220,225-Back rounded on last rep of last 2 sets.
9/15: 185,195,205,220,225 - 2+1
6/23: 175,185,200,215,225
5/4: 175,185,195,210,220
3/25: 165,175,195,205,215
2/22: 165,185,195,215,215

Endurance: 3 min on, 3 off, 2 on, 2 off, 1 on. Supposed to go back up. Didn't.

CFWUx2 (had to get to Ultimate Peewee practice)
45x5, 135x5 warmup
185-205-215-225-225

CFWU, 110 x3, 132 x3

154 x3
176 x3
187 x3
198 x3
203 x3

PR by 33.

[203]

135 155 165 185 185

135-155-165-170-170

090623

at a hotel gym with nothing good but dumbbells

sub Dumbbell Thruster for Front Squat

2x45# for all sets

100428

95
115
135
145
125

135
145
155
155
155

95
115
135
155
165

135
185
225
275
275

20100517 1700hrs
WOD100428: Front squat 3-3-3-3-3 reps
70kg x 3, 80kg x 3, 90kg x 3, 95kg x 3, 100.8kg x 3

M/59/6-2/208
Front squats, or were they back squats?
135x5, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3

135
155
175
195
215 (1-f)

135-155-185-205-205

M/34/177

As many rounds in 4 minutes:
7 unbroken power cleans, 95#
7 unbroken chest-bar pull-ups
rest 1:00
repeat for 3 total cycles

3 rounds+7cleans/3 rounds+2cleans/3 rounds+1 clean

rest ~5:00

Front squat 3-3-3-3-3 reps

105/115/125/130/135

23.m.137.65"

as rx'd
210, 215, 210, 210, 215(PR)

Last Time/PR:
205, 205, 210, 210, 210

175, 185, 195, 205, 215

(PR = 240)

150,160,170,180,190

850 total
previous 825

As Rx'ed

95
135
145
165
185

Done May 13:

Karen w/ 20# vest (150xWall Ball) 7:13

FS:3-3-3-3-3
135-185-225-225-245